Race briefing: Western States

Engdahl Petter

πŸƒπŸΌβ€β™‚οΈ Race Briefing for Engdahl for Western States πŸƒβ€β™€οΈ

1. πŸƒπŸΌβ€β™‚οΈ- Runner info

InformationsValue
NamePetter
First NameEngdahl
NationalitySweden
Age29
Index925
TeamAdidas Terrex

Engdahl, here is your race briefing for Western States, we wish you a great performance for this race, best of luck!

Engdahl, Enduraw estimated your finish time at 14:33:49. With this time you would have finished in position 1 last year

Good luck for this race Petter, I'm sure the 100 miles format is for you

The Runner Ability Heat Map defines your runner profile. By analyzing your Strava account and previous races, we can see if you are strong on climbs or fast on the flat. So πŸ”Β or πŸ’¨



2. πŸ”- Race Analysis

ParametersValueUnit
Distance161.3km
Elevation Gain5500.0m
Elevation Loss6330.0m
Max altitude2649.25m
Min altitude163.91m
Avg altitude1098.96m
distance above 8%24km

On the red parts, the gradient is higher than 8%, Considering your walking/running economy threshold, it is better to walk

On the grey areas, the gradient is higher than 5% Considering your defined threshold, it is better to use the poles

Analysis of the main parts of the race

Would you be interested in a closer look at the first and last kilometers (type of surface, positioning, etc.)?



3. β›ˆ - Weather conditions

(updated 24 hours before the race)

ParametersValueUnit
Max temperature24Β°C
Min Temperature6Β°C
Average Temperature14Β°C
Wind speed (at departure)21.9km/h
Wind direction (at departure)241Β°
Risk of rainClouds/

Here you have the map of the race. You can zoom in to explore and visualize the trace !

On this graph we can see when the wind will help you

Given our analysis :



4. πŸ“ˆ - Pacing strategy

Your pacing plan is customized according to 7 points:

πŸ₯‡Β Your level (finish time)

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier)

πŸ› οΈΒ The technical nature of the race

🌬️ The wind (whether it's head-on or not)

🌑️ The temperature at each points along the route

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race, which depends on your index.

This will give you crossing points to respect at aid stations (you can also find a km-by-km plan on the next page)

Aid StationKMDistance betweenTime
Lyon Ridge16.616.601:39:03
Red Star Ridge25.48.802:27:58
Duncan Canyon39.313.903:41:59
Robinson Flat48.89.504:35:56
Miller's Defeat55.46.605:12:33
Dusty Corners61.25.805:43:17
Last Chance69.78.506:25:21
Devil's Thumb76.97.207:11:16
El Dorado Creek85.18.208:02:57
Michigan Bluff89.64.508:26:04
Foresthill99.810.209:19:41
Dardanelles (Cal-1)105.75.909:52:24
Peachstone (Cal-2)113.88.110:34:56
Ford's Bar (Cal-3)117.53.710:56:14
Rucky Chucky125.58.011:41:06
Green Gate128.53.011:57:23
Auburn Lake Trails137.18.612:46:49
Quarry Rd146.08.913:36:31
Pointed Rocks151.75.714:02:53
finish1575.314:33:49

πŸ”œ With the analysis of your races and training (with our Strava integration) we can even propose an ultra-tailor-made plan to go after marginal gains!



5. ⏱ - Pacing plan

🎯 Here is your pacing plan km by km for the Western States

Click here to download the file directly onto your Garmin for a real time pace management (available soon)

TOTAL RUNNING TIME : 14:33:49



6. πŸ₯€πŸŸ - Feeding - Hydration

Nutrition and hydration are crucial to the success of a race, so here's a nutrition plan for the Western States.

At each aid station, this is the amount of nutrition you should have eaten and drunk.

We've taken the basic portions from your favorite brand Maurten. Nutrition is very individual, so we've estimated your average carbohydrate intake at 80 grams per hour based on your gender, height, age, and weight.

TOTAL CARB INGESTION : 1163.04 (g)

TOTAL LIQUID INGESTION : 8723 (mL)

Aid StationKMGel100 (25g CHO)500mL Water500mL (80g CHO)
Lyon Ridge16.6411
Red Star Ridge25.4210
Duncan Canyon39.3410
Robinson Flat48.8211
Miller's Defeat55.4100
Dusty Corners61.2210
Last Chance69.7210
Devil's Thumb76.9310
El Dorado Creek85.1310
Michigan Bluff89.6100
Foresthill99.8310
Dardanelles (Cal-1)105.7110
Peachstone (Cal-2)113.8310
Ford's Bar (Cal-3)117.5100
Rucky Chucky125.5210
Green Gate128.5100
Auburn Lake Trails137.1310
Quarry Rd146.0210
Pointed Rocks151.7210
finish157100

πŸ“ˆ For greater accuracy, it's better to state your exact usual intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.


From the predicted heart rate for a given effort we can determine a more precise nutrition plan.
For elite athletes, nutrition can be managed on the basis of heart rate in real time to ensure that intake is accurate to the nearest gram 🀏

We can also determine the ideal concentration of your exercise drink to improve the nutrient transfer into the bloodstream. If you're a 'salty sweater' or if the temperature is high, you'll need to lower the concentration.

πŸ‘‘ Elite feature - Contact us if interested



7. βš”οΈ - Competitor analysis

πŸ‘‘ Elite feature - Contact us if interested



This race briefing has been proposed by Enduraw
  • Enduraw is a sports performance research laboratory.
  • We believe data can help us visualize/understand/predict more accurately.
  • With Enduraw we turn raw data into relevant analyses.